A set of exercises for weight loss.

a series of exercises to lose weight

The body requires a moderate amount of fat stores. Health deteriorates when too much fat is stored. You have to follow several diets, perform special series of exercises to lose weight.

If you direct efforts and help the body, work with it at the same time, it is possible to naturally maintain a slim body and great well-being.

Why does the body need fat?

Fat reserves help to obtain the necessary vitamins A, D, E, K. Fat deposits concentrate energy stores. The layer of fat protects the internal organs from mechanical damage, shock and injury.

Many people, to lose weight and burn excess fat, limit their diet, they follow popular diets. Lack of nutrients reduces weight and at the same time causes weakness and loss of strength.

To get rid of excessive fat stores and achieve a slim body, it is worth adjusting the diet and at the same time giving the body enough movement, regularly performing a series of exercises for weight loss. When these conditions are met, the fat begins to break down.

If you are overweight, make sure your thyroid is healthy. With its insufficient function, it is difficult or impossible to remove subcutaneous fat.

Proper nutrition for weight loss

When food is fully digested and assimilated, it increases the speed of metabolic processes and increases energy consumption. As a result, you can lose weight.

When poorly combined products are used, the metabolic reactions are insufficient. Unexploited substances accumulate in fat cells, causing breakdown and fermentation in the intestines.

Some people use a diuretic or laxative to lose weight. If used incorrectly, these medications disrupt natural digestion, increasing body weight.

To recover and avoid chronic fatigue, the body needs carbohydrates after a strenuous workout. They are rich in dairy, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots, raspberries.

How to exercise correctly to lose weight

rules for exercising to lose weight

In the course of regular training, body weight is reduced because the stress of exercise creates a lack of calories. Fat stores and carbohydrates are consumed at the same time.

A low intensity workout burns more fat in one session than carbs. But the calorie consumption rate is low, around 4-5 kcal per minute.

Therefore, if your fitness level allows it, it is worth doing the exercises with more intensity to lose weight faster due to the higher calorie consumption, on the order of 10-12 kcal per minute.

Although higher intensity exercise burns a lower percentage of fat than carbohydrates, the total amount of fat burned is higher than with low intensity weight loss exercise.

To reduce the weight by 1 kg, it is necessary to burn about 8000 kcal.

When compiling a set of exercises for weight loss, it is necessary to take into account the amount of excess fat and the level of fitness.

Beginners and overweight should start exercising at low intensity. To achieve a result similar to a shorter intense workout, sports movements will need to be performed 2-3 times more.

A series of exercises for weight loss should begin with a warm-up and end with a pull.

During warm-up, slow-paced movements with minimal effort are necessary to adequately warm up muscles, prepare joints for stress, decrease pressure, and increase blood flow.

After training, you need to cool down: gradually slow down, normalize the heartbeat. It is useful to bend, swing the arms, restoring the distribution of blood in the body, especially after loading the legs. Stagnation of blood in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.

Which muscles to load to lose weight faster

When composing an individual set of exercises for weight loss, the first step is to load your legs. These sports movements require the maximum consumption of calories.

In terms of efficiency in burning fat reserves, they are inferior to exercises for the back, pectoral muscles, shoulders, arms.

The last thing you want to do is load your abs, as they consume the fewest calories while contracting.

Aerobic exercise for weight loss

aerobic exercise for weight loss

Aerobic exercise can help you lose fat: running, swimming, cycling. During active movements, enzymes are produced, protein molecules that accelerate the course of reactions in the body and thus help to lose weight.

Aerobic exercise stimulates the activity of mitochondria, the power plants of cells. Mitochondria oxidize organic matter and use the released energy to synthesize ATP molecules, energy carriers within the cell.

If strength training with weights burns fat only after the production of the appropriate hormones 30-40 minutes after the end of the workout, then aerobic exercise allows you to lose weight during the session.

First, the body uses its carbohydrate stores from the blood and liver. After half an hour, they finish, the subcutaneous and internal fat begins to be consumed.

A certain degree of aptitude is required to achieve the fastest result. To monitor progress and at the same time not overdo it, it is necessary to measure the heart rate (HR) or "pulse".

During exercise, fat is burned more efficiently if the heart rate is at 65%. . . 85% of the maximum frequency for his age.

The maximum frequency is determined by a simple formula: 200 minus age.

Therefore, at the age of 35, the maximum rate will be 200 - 35 = 165 beats per minute. During training, the heart should contract at a rate of 107 (165 * 0. 65 = 107) to 140 (165 * 0. 85 = 140) beats per minute.

The duration of a lesson should be approximately one hour. It is optimal to do it 3-4 times a week.

The simplest exercise that gives the body an aerobic load is jogging. No less effective are sports aerobic movements, performed to a rhythmic rhythm of music.

A similar result can be achieved with exercise equipment at home: cycling, running, rowing.

Benefits of walking and running

If you are obese or overweight, you should do a simple exercise to lose weight: walk at a moderate pace so that your heart beats at an optimal rate for your age.

It is worth starting with a 20 minute walk. By walking three times a week, in a month or two you can make some progress.

Then you can increase the duration of each walk to 45-50 minutes, increase their number.

If your fitness level is high enough and you can't reach your recommended heart rate by walking, you should start jogging.

As your fitness level increases, you should increase the distance by 10%.

In order not to injure the joints, it is worth doing this exercise to lose weight in the park and run on the ground, not on the asphalt.

Rowing and cycling machines

slimming simulators

The undoubted advantage of home exercise equipment is the presence of sensors that allow you to monitor your heart rate during exercise.

Regular cycling or rowing can help you maximize your health benefits and lose weight. It is important not to forget to increase the load on the muscles with the growth of sports capabilities.

Unlike a bicycle trainer, which predominantly loads the legs, the rowing machine works the back, arms, abdominal muscles and, to a lesser extent, the legs.

The use of two simulators in a complex has a greater fat burning effect. Therefore, for a more intense weight loss, it is advisable to alternate exercises on a bicycle and a rowing machine.

Abdominal slimming exercises

Even if the amount of body fat is low, the abdomen may bulge and sag due to the weakness of the abdominal muscles.

Balance must be maintained when exercising. The load should be enough to strengthen the muscles. Light exercise, even repeated many times, will not work.

For the development of the rectus abdominis muscles and weight loss, it is useful to perform the following set of exercises:

  1. Sitting on a chair and fixing your feet, lean back, trying to touch the ground with your palms outstretched.
  2. Sit on a gymnastic mat, with your arms supporting your torso from behind. Raise your closed legs as high as possible.
  3. The starting position is the same. Raise each leg separately.
  4. Lying on the mat, close the palms of your hands under the nape of your neck. Bend your legs, reach your chest with your knees, stretch your legs up, return to the starting position.
  5. Lie down with your arms at your sides. Raise and lower your straight legs to an upright position.
  6. Lying down, raise and lower each leg stretched separately to the vertical, imitating "scissors".
  7. Lie down, raise your legs stretched out to a distance of 30 cm from the floor. Perform "scissors" on a horizontal plane.
  8. Once your feet are secured, lift your torso to an upright position. The hands are linked at the back of the head.

During the classes it is useful to do 3-4 exercises of this complex. To lose weight, up to 15 repetitions are enough.

Exercises to slim legs: thighs and calves

leg slimming exercises

Squatting slowly and returning to the starting position is helpful in reducing leg fat. The hands are linked at the back of the head or at the waist, the back is straight and the legs are shoulder-width apart.

To increase the load, put your hand behind the door and crouch on one leg, keeping the other parallel to the floor.

To develop leg muscles, move in a goose step, palms on the belt or on the back of the head.

The muscles of the legs and thighs strengthen the alternating movements of the straight leg up and to the sides from a position on all fours.

To develop your calf muscles, shift your body weight from heel to toe, sticking to a wall or doorway for balance. First, perform the exercise while standing on both feet. With increasing fitness, use one foot.

Exercises to slim the buttocks

It is helpful to include the following exercises in your workout routine to tighten your glutes:

  1. In a standing position, feet shoulder-width apart, palms on the waist, make circular movements with your hips.
  2. Standing, raise the leg bent at the knee as high as possible, bring it to the side, return to its original position. Repeat for the other leg.
  3. Get on your knees, hips, and back in one line. Sit down and touch the ground to the left of your feet with your buttocks, return to the starting position, touch the ground to the right of your feet.
  4. Sit on the floor, legs extended in front, trunk upright. Walk on the buttocks.
  5. Lying on your back, bend your legs and arms along your body. Lift your pelvis off the floor by supporting yourself on your feet and shoulders.

Perform each exercise up to 15 times.